Today we will deal with aerobic training. Aerobic (aerobic) training is one of the most popular movement forms to help us burn fat. Below you will find everything you need to know about aerobics. He supports weight loss best when strength training is done before him.
What can we call aerobic training?
In the simplest terms, aerobic training is defined as training, aimed at burning body fat with the participation of oxygen changes taking place in the body. This means that the energy needed for the effort is obtained in the process of oxygen combustion. In the course of physical activity, blood keeps up with the current supply of oxygen to the muscles, while the body itself extracts energy from the burning of fats and proteins.
That is why it is one of the best movement forms, thanks to which unnecessary kilograms will be shed.
Also, learn what cardio training is all about.
What is the role of aerobic training?
Aerobic training is primarily one of the ways to reduce unnecessary ballast in the form of subcutaneous fat.
Nevertheless, it still fulfills additional roles. With the help of aerobic training, the cardiovascular system will improve, strengthen the heart, improve the condition, and all this will positively affect your health.
The right intensity of aerobics
Determining the appropriate intensity of training can cause considerable problems, especially for beginners. Fortunately, it looks so bad at first glance.
In order for aerobic training to be effective, it should be practiced in the range of 60% to 80% of HRmax.
Beginners should stick to the lower end of the compartment and raise it upwards over time. The higher the upper limit, ie 80%, the more effective fat tissue burns and builds your efficiency.
The most famous pattern with which you can calculate your HRmax is
HRmax = 220 – age given in years
Nevertheless, this design was considered unreliable. It is much more advantageous to use the pattern constructed by Sally Edwards
HRmax (maximum heart rate) = 210 – 0.5 x age – 1% of body weight (pounds) + 4
HRmax (maximum heart rate) = 210 – 0.5 x age – 1% of body weight (pounds) + 0
The obtained results should be multiplied by the appropriate coefficient (from 0.60 to 0.80) to obtain the heart rate from the compartment we are interested in. This also applies to the number one pattern.
Exemplary training forms
Below are the most commonly used and one of the best forms of aerobic training. Some of them can be successfully done at home. All you need is to stock up with the right equipment, such as skipping rope, stationary bike or stepper. The diet that will provide a calorie deficit during the day will be essential for slimming.
Oxygen training – selected forms
– skipping on a skipping rope;
– fast jog (not run!) on the treadmill;
– fast riding on a stationary bike;
– fast riding on a traditional bicycle;
– jogging in the field;